Before any grocery shopping trip, especially one in preparation for being quarantined due to COVID-19, planning is necessary. I am not perfect with planning ahead but I’m trying to get better about it to be more efficient and economically savvy while grocery shopping. Here are a few tips to help you feel more organized and calm in this current state of panic.

Tips before going grocery shopping:

Inventory:

Take inventory of what you already have in your pantry, cupboards, refrigerator, and freezer. This will help reduce the cost of your grocery bill by not purchasing what you already have on hand.

Menu planning

By knowing what you have on hand, you will be able to determine what you need to get to make meals. If I know I have a bottle of pasta sauce in the pantry but no pasta, I can start making a mental list of what I need. Ask yourself what type of meals will be easy for you to make that your whole family will enjoy. This could be as simple as spaghetti with meat sauce, chili with quinoa or brown rice, mac n cheese with chopped chicken breast, vegetable soup with noodles, or even frozen or canned meals that can be easily heated up when you’re sick of cooking.

Don’t go to the grocery store hungry!

I don’t know how many times I’ve gone to the grocery store and my hunger takes over my plan of getting what I actually need. I end up purchasing unnecessary food items that don’t help with creating meals. For example, I went to Costco literally last week, and walked out with a bunch of snack foods I didn’t know what to do with including a huge amount of popsicles.

Grocery Shopping List:

Click here to download a printable version of this grocery list!

When looking for these products at the grocery store, know that access is going to be limited. It’s okay for you to purchase store brand products or not purchase the most nutritious options. All food is nourishing! Now that you aren’t hangry and know what you already have at home, you can look through the following lists and choose which items work best for you and your family. 

Canned & Frozen Products:

Canned produce is an amazing option that is shelf-stable and is just as nutritious as fresh produce! When looking for canned goods, be sure to choose cans without bulges, rust, or gouges. Avoid cans with dents to help them stay shelf-stable longer. Look out for low sodium canned goods or rinse the canned produce prior to use to reduce the sodium content.  

• Canned beans (black, garbanzo, pinto, etc.)

• Canned lentils

• Canned diced tomatoes

• Canned tomato paste

• Canned chilis

• Canned fruit in juice

• Canned tuna

• Canned chicken

• Canned salmon

• Canned soups

• Frozen fruit (mixed berries or whatever you enjoy)

• Frozen or canned corn

• Frozen edamame

• Frozen mixed vegetables

• Frozen peas

• Frozen chopped spinach

• Frozen broccoli

• Frozen potatoes, french fries 

• Pizza

• Frozen pre-made meals

• Ice cream / popsicles
  

Fresh Produce:

Here are a few options that are more stable long-term

• Cabbage (red and green)

• Bananas

• Potatoes (sweet and white)

• Apples

• Garlic

• Onions

• Carrots

• Oranges

• Squash

Dairy:

• Organic milk tends to last longer than conventional options

• Plant-based milk can be a good alternative that also has a longer shelf-life 

• Purchase tubs of yogurt or Greek yogurt instead of individually portioned containers 

• Butter

• Cream cheese

• Cottage cheese 

• Cheese (shredded, slices, blocks, cubes, string)

• Evaporated milk

Beverages:

• Juice

• Soda / carbonated water 

• Tea

• Coffee

Grains/Starches:

• Cereal

• Oatmeal

• Quinoa

• Rice (white or brown)

• Popcorn

• Pasta

• Instant noodles

• Crackers

• Bread crumbs

• Flour

• Boxed mac n cheese

• Instant mashed potatoes

• Bread (white or whole grain)

• Waffles

• Bagels

• Muffins

Protein:

You can extend your animal-based protein by combining it with plant-based options such as tofu, peas, beans or lentils. 

• Eggs

• Firm tofu

• Frozen meat alternatives

• Meat:

  • Ground beef

  • Frozen burger patties

  • Sausage

  • Deli meat

  • Beef stew meat

• Poultry:

  • Ground chicken or turkey

  • Chicken breast or thigh

  • Frozen precooked or raw chicken

  • Deli meat

• Frozen seafood (shrimp or fillets)

Snacks: #allfoodsfit

• Chips

• Cookies

• Trail mix

• Granola bars

• Nuts 

• Cake/brownie mix

Condiments & Kitchen Basics:

• Ketchup

• Mayonnaise

• Oil: olive, canola, vegetable, toasted sesame

• Nut butter (almond, peanut, cashew, etc.)

• Jam or fruit preserve

• Salsa

• Soy sauce

• Taco seasoning mix

• Salt & Pepper

• Vinegar

Click here to download a printable version of this grocery list!

Be sure to only get what you need. That’s where the inventory really comes in handy! Grocery stores are doing their best to restock the shelves but we can also do our part to not hoard items including hand sanitizer, toilet paper, and shelf-stable foods. This is a time for us all to check-in with our neighbors and support people less fortunate who may not have access to transportation or funds to purchase these grocery items. If you want to help out, Houston Food Bank could greatly benefit from your donations! Click here to learn how you can help people within your community.

If you have any questions or want additional tips on how to support you and your family’s health during this stressful time, I’m here to help! I offer a complimentary 15-minute phone call to help you navigate food and nutrition without stress, guilt, or shame. Click here to schedule a time to chat with me! And don’t forget to wash your hands with soap and water thoroughly for at least 20 seconds!